You've hit week 7. Drop volume by 40%, same movements, much lighter. Let your joints recover — especially your knees.
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Sessions
1
Current Week
Program Weeks
YOUR PROGRAM
WORKOUT HISTORY
CARDIO TRACKER
SELECT ACTIVITY
COUNTDOWN TIMER
MIN
:
SEC
30:00
TREADMILL DETAILS
SPEED (MPH)
INCLINE (%)
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
OUTDOOR RUN DETAILS
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
AVG PACE
--:-- /MI
ROUTE NOTES
🚶 WALK DETAILS
Leisurely pace — under 2.5 mph. Great for active recovery and low-impact cardio.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
🚶♂️ BRISK WALK DETAILS
Purposeful pace — 2.5 to 3.5 mph. Elevates heart rate without joint stress.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
🏃♂️ JOG DETAILS
Easy running pace — 3.5 to 5 mph. Builds aerobic base without maxing out effort.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
CARDIO HISTORY
🏃🏿
No cardio sessions yet. Get moving!
MINDSET CHECK-IN
MOOD CHECK-IN
Log how you're feeling before or after a workout. Takes 10 seconds.
WHEN IS THIS?
HOW ARE YOU FEELING?
OPTIONAL NOTE
MOOD INSIGHTS
📊
Log a few moods to see your patterns here.
MOOD LOG
😐
No mood entries yet.
COGNITIVE REFRAME
Skipped a session? No judgment — let's understand what got in the way.
BARRIER LOG
🧠
No entries yet. When you log a skip, your reframes will show here.
TRAINING DAYS
Choose how many days per week you want to train. The app will show only those days on your home screen.
DAYS PER WEEK
T&S MUSCLE GUIDE
T&S MUSCLE
LET'S SET YOU UP RIGHT
YOUR PROFILE
Tell us a little about yourself so we can personalize your program.
YOUR NAME
BODYWEIGHT (LBS)
TRAINING EXPERIENCE
YOUR GOAL
This shapes how we frame your working weights and rep targets.
TEST WEEK
Before we set your working weights, you need a baseline.
WHAT IS TEST WEEK?
Week 1 is your calibration week. We suggest starting weights based on your experience level. You train normally, log how each set felt (RPE 1–10), and after the week, the app gives you adjusted working weights based on real performance — not guesswork.
WHAT IS RPE?
Rate of Perceived Exertion — how hard a set felt on a 1–10 scale.
RPE 6 — Could do 4+ more reps
RPE 7 — Could do 3 more
RPE 8 — Could do 2 more
RPE 9 — Could do 1 more
RPE 10 — Max effort, no more reps
STARTING WEIGHTS
We've suggested starting weights based on your experience. Change any you already know. Or use the 1RM Calculator to get a precise suggestion.
These are test week weights — intentionally conservative. Go heavier if these feel too light.
1RM CALCULATOR
Enter a weight you can lift for a known number of reps and we'll estimate your 1RM.
WEIGHT (LBS)
REPS COMPLETED
ESTIMATED 1RM
💪🏿
YOU'RE SET UP
YOUR WEEK 1 PLAN
COGNITIVE REFRAME
LET'S WORK THROUGH THIS
What got in the way?
What's one small thing you could do instead — or next time?
